Thursday, June 8, 2023

Joint effort: Nutrition and exercise to keep you moving

Want to stay mobile well into old age? Combining nutrition and healthy movement makes it more likely.
Healthline
The Nutrition Edition
Today's Ingredients
 
 
 
 
Main Course
Top foods to keep your joints in good shape throughout your life
Inflammation is a leading culprit behind pain, including joint pain. So stacking your diet with anti-inflammatory foods is a great place to start when building out a joint-healthy diet. Some examples of these foods are:
 
 
 
 
As you add anti-inflammatory foods to your diet, you should also limit foods that contribute to inflammation.
Bone health is another top concern for healthy joints, so make sure to load up on:
 
 
 
The other vital ingredient? Movement.
The best exercises for strengthening joints are those that help improve muscle strength, flexibility, and range of motion. Regular physical activity strengthens the muscles around your joints, improving stability and reducing wear and tear.
Exercise also increases flexibility, reduces joint pain, and helps prevent weight gain that can overload your joints.
Remember, it's never too early or too late to start caring for your joints. So embrace a nutrient-rich diet, get moving, and here's to a lifetime of healthy joints!
Next step: If you're having trouble with your joints, there's a wealth of advice available in our osteoarthritis newsletter. Sign up here.
Kitchen Kit
What we're using
Our dietitian evaluated a whole bunch of collagen supplements last month and found Vital Proteins Collagen Peptides Advanced supplement to be one of the best for supporting overworked joints after exercise, injuries, and regular wear and tear.
Vital Proteins' collagen comes from grass-fed cows and is gluten- and dairy-free. It's easily digested and dissolves in cold or hot liquids like coffee, tea, and smoothies. It's also certified Paleo Friendly & Whole30 Approved. One to two scoops a day is all you need!
 
Vital Proteins Collagen Peptides Advanced
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Details: Hyaluronic Acid + Vitamin C, Unflavored, 9.33 oz.
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What to eat after exercising, according to science
Fitness Fuel
What to eat after exercising, according to science
After a workout, I could eat an actual horse. But is that wise? We've been digging into it for you.
Overall, consuming a balanced amount of carbs, protein, and hydration after exercise is key for recovery and performance enhancement. Think:
 
 
 
Timing also matters. Eating a combo of carbs and protein shortly after exercising enhances your body's ability to rebuild glycogen and protein. Also, drinking water or an electrolyte drink is vital to replace the fluids lost during your workout.
Why protein? This is the key to repairing and building muscle. Eating 20–40 grams every 3–4 hours is advisable for optimal recovery. You can try:
 
 
 
 
 
Why carbs? Eating carbohydrates after a workout helps replenish your body's energy reserves. You can try:
 
 
 
 
 
Don't forget to include healthy fats. Here are some examples:
 
 
 
Wondering how this works in practice?
Check out our full post-workout menu.
Foods to limit after a workout are the usual suspects: the ones high in sugar, refined carbs, and saturated fats.
Tell us: What's guaranteed to make you feel great after exercise? Let us know us at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!)
the takeout
What we're digesting
πŸ«— What are the best electrolyte powders? Ever thought about using a powder to replenish your electrolytes and hydration after a workout? Here are our dietitian's top picks.
πŸ•°️ The best time of day to exercise for people with type 2 diabetes. Afternoon exercise in particular seems to help with blood sugar regulation.
🍡 10 benefits of green tea extract. It's one of the best sources of antioxidants, which may promote heart, liver, and brain health; benefit your skin; and even reduce your risk of cancer.
🍽️ Your guide to eating well with autism. Learn why autism can make it harder to eat and how people overcome these barriers to make eating a more enjoyable experience.
Thanks for reading! Remember, the biggest flex could be having working joints in your 90s.
Until next time,
Healthline
Take care of yourself, and we'll see
you again soon!
 
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